Cod En Papillote with Fennel and Onion

Cost per Serving: $6.25

Active Time: 10 minutes

Total Time: 30 minutes

Serves: 4

About This Recipe

Ingredients & Prep Special Diets Benefits Nutrition & Macros

Ingredients & Prep

1/4 tsp(s)

sea salt

1 whole bulb

organic fennel, cored and sliced

4 clove(s)

organic garlic, chopped

4 Tbsp(s)

organic fresh parsley, chopped

8 large(s)

organic Kalamata olives, chopped

1 whole

organic lemon, sliced

2 Tbsp(s)

organic extra virgin olive oil

24 ounce(s)

Alaskan black cod (Sablefish)

1 large

organic white onion, thinly sliced

1/4 tsp(s)

sea salt

234 g

organic fennel, cored and sliced

12 g

organic garlic, chopped

16 g

organic fresh parsley, chopped

32 g

organic Kalamata olives, chopped

108 g

organic lemon, sliced

28 g

organic extra virgin olive oil

672 g

Alaskan black cod (Sablefish)

128 g

organic white onion, thinly sliced

Preheat oven to 400 degrees F.

Divide cod into servings. Use one-one foot sheet of unbleached parchment paper for each piece of fish.

Divide the fennel, onions, garlic, olives, and cod among the unbleached parchment pieces.

Season with salt and drizzle with olive oil.

Fold the top and bottom edges of parchment paper together. Crease several times then fold up the ends of the packets.

Place the packets on a baking sheet and transfer to oven.

Bake 20 minutes.

Place one packet and one lemon wedge on each serving plate and cut open at table.

Autoimmune Paleo Diet
Candida Diet
Diabetic
Gluten-Free Diet
Gluten-Free/Dairy-Free Diet
Grain-Free Diet
High Protein Diet
Low Carb Diet
Low Starch Diet
Paleo Diet (Light)
Paleo Diet (Strict)
PCOS Diet
Pescetarian Diet
Primal Diet
Thyroid Diet
Whole Food
Low Carb High Fat (LCHF)

Benefits

Magnesium
Potassium
Protein
Selenium
VitaminB6
VitaminB12
VitaminC
VitaminK
Niacin
EPA DHA Omega-3
Phosphorous

Calcium
Fiber
Iron
VitaminA
Folate
Thiamin
Riboflavin
ALA Omega-3
Manganese

No Coconut
No Corn
No Dairy
No Eggs
No Gluten
No Grains
No Legumes
No Molds
No Nightshade
No Nuts
No Peanuts
No Pork
No Poultry
No Pseudograins
No Red Meat
No Seeds
No Shellfish
No Soy
No Yeast
Low Carbohydrate
Low Sugars

Nutrition & Macros

Nutrition Information

0.2 Servings Fruits / 2.1 Servings Vegetables

View Calorie Breakdown

Calories: 440.9

Omega-6 / Omega-3 ratio: 1 : 1

Macronutrients

Amount

Total Fat

33.83 g

Saturated Fat

6.54 g

Monounsaturated Fat

19.33 g

Polyunsaturated Fat

4.38 g

Trans Fat

0 g

Essential Fatty Acids (Omega-3)

2571 g

ALA

227 mg

EPA

1137 mg,

DHA

1206 mg,

Conjugated Linoleic Acid(CLA)

0 mg

Cholesterol

82.32 mg

Total Carbohydrate

11.89 g

Net Carbohydrate

7.81 g

Sugars

1.42 g

Fiber

4.08 g

Protein

24.31 g

Sugar Alcohols

0 g

Vitamins

Amount

% Daily Value*

Vitamin A

977.4 IU

20%

Vitamin C

36.51 mg

61%

Vitamin D

0 IU

Vitamin E

1.51 IU

Vitamin B6

0.64 mg

32%

Vitamin B12

2.52 mcg

42%

Vitamin K

106.84 mg

134%

Folate

53.24 mcg

13%

Niacin

7.26 mg

36%

Riboflavin

0.2 mg

12%

Thiamin

0.21 mg

14%

Choline

11.73 mg

Minerals

Calcium

129 mg

13%

Copper

0.19 mg

10%

Iron

3.44 mg

19%

Magnesium

111.86 mg

28%

Manganese

0.24 mg

12%

Phosphorous

331.97 mg

33%

Potassium

964.4 mg

28%

Selenium

62.39 mcg

89%

Sodium

331.74 mg

14%

Zinc

0.83 mg

Phytonutrients

Alpha-carotene

0 mcg

Beta-carotene

221.59 mcg

Beta-cryptoxanthin

0.72 mcg

Lutein + zeaxanthin

265 mcg

Lycopene

0 mcg

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